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Flow: March 28

Happy Sunday! We’ve got another effective flow for you to help create a body that is as mobile and as strong as a powerful flowing river. Just like the river, you body should be able to bend, move, and adapt to anything that is in front of you as well as being strong and resilient enough to push through something if the need be. You are doing amazing and your body loves you for it. Let’s get into today’s flow!

Equipment Needed: 1. Padded Mat. Today is a flow day!

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Hips: March 27

Your Saturday is about to get that much better! You know the saying, happy body happy life. It’s time to give your body some very focused and effective TLC. Have fun today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about increasing your glute activation, as well as getting them more mobile. We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for your hip external rotator muscles. This includes your gluteus maximus, piriformis, and a lot of other smaller deep hip rotator muscles. We are then spending the rest of the routine working on 90/90 stretch eccentrics, and holds. The key with this technique to make sure your belly button is pointed toward your ankle. From there, slowly lower down, feeling your glutes on your front leg engage and stretch out. From here, you will be holding as you drive your front leg into the ground.

Your body is loving you for the consistent love you are providing it in the form of your daily Movement Vault body maintenance. Remember how great your hips feel after today’s routine!

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Shoulders & Upper Back: March 26

What does your shoulders and upper back have in common? They are both integral to each other and rely on one another to perform optimally. When your upper back is rounded and you don’t have adequate upper back extension, then your shoulders have to work harder, sometimes leading to pain and injury. When your upper back is rounded often times you are not able to achieve complete shoulder flexion range of motion aka lift your arm above your head. Let’s get in to today’s routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun guys!

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Flow: March 25

Did you know that performing the exact same movement in a different position, changes the stimulus to your body and central nervous system? An example of this is flexing and extending your spine on your hands and knees vs. standing. Your body, more specifically your central nervous system feels safer in different positions based on your past movement history, injuries, etc. Flexing and extending your spine while standing may be a lot more difficult for you than if performed on your hands and knees. This is normal, but can be improved. That is why we are working from a standing position today.

Equipment needed: 1. Padded mat. Today is a flow day!

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Hips, Shoulders & Ankles: March 24

Your body called! It told me to tell you how awesome you are. Staying consistent with your Movement Vault routines takes effort and you are doing a great job putting in that effort. Smart effort gets rewarded and whether you are just starting your journey with us or are a savvy MV vet, you know how much better your body feels and moves when you are staying consistent with your MV routines. Keep it up!

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

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Shoulders & Wrists: March 23

This routine is for all you desk warriors out there that are stuck behind a desk all day, everyday. When you spend time in a similar position for months, years, and decades, your body literally becomes this position. This is why there is a very high prevalence of people that have tight necks, upper backs, and shoulders, amongst other tight areas. The common scenario is having a neck that is sticking out forward, a rounded upper back, and shoulders that are rounded forward. Humans didn’t evolved to be stuck behind a desk for 8-10 hours per day for 50 years of their life. I get it though, it’s often tough to get around this. This is why you are here at Movement Vault. We are here to help you undue the years of “desk posture” that is causing your body to not move the way you want it to and the way it should move. Let’s dive right into today’s routine!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We are getting after those “knots” between your shoulder blades today as well as getting your shoulders and wrists moving well. We are working on the flexibility, mobility, and stability of the shoulders and wrists.

We are starting out with a muscle/fascia release technique for your rhomboid muscles, which are the muscles located between your shoulder blades. This a commonly weak and over-activated muscle group that can be painful and have all kinds of “knots” in them. We are then moving on to two different shoulder blade aka scapulae and shoulder range of motion and activation movements. The key with these is to utilize as much range of motion as you possibly can. It is very easy to “go through the motions” with these. Don’t do it. Put in the effort and make these count. If you have any pain in any of the range of motion, stay out of the painful range and just move in the pain-free range. We are finishing up with wrist end-range stretch isometrics to stretch out and activate your wrist flexors.

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Hips & Ankles: March 22

The theme of today’s routine find it’s core from a quote that I love, “The bamboo that bends is harder to break than the oak that resists.” This says it all. Being very flexible without stability aka not being able to control your joints and not being strong throughout your range of motion is not optimal. Being very strong, but not flexible and not mobile is not optimal either. Being strong and mobile is the goal and is the most optimal. It’s time to get mobile and strong.

Equipment needed: 1. If you struggle with getting in to the position shown above you will need a stretch strap, long band, towel, or belt to help you reach your back leg. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a stretch and activation technique called end-range stretch isometrics. As mentioned above, this can be a difficult position to get into, but no worries. Wrap a long band, stretch strap, belt, or towel around the front of your back ankle. Try to stretch out your hip flexors and quads as much as possible before contracting these muscles. Next we are working on improving your activation in the muscles on the back of your upper leg, specifically your glutes and hamstrings. Focus on contracting and squeezing these muscles as much as possible. Don’t fear the cramp. Cramps just mean that you need to work on that specific muscle. We are finishing up with an ankle stretch and activation movement to improve your ankle dorsiflexion. Again, try to stretch out these muscles as much as possible before contracting your muscles.

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Flow: March 21

When is the best time to perform your Movement Vault routine? Anytime you can fit it in to your schedule. The most important thing is being as consistent as possible. If you are going to workout, our routines are perfect to use as your warm-up or as a piece of your warm-up. They are also great to perform first thing in the morning. But again, you will reap the benefits anytime you can fit them in. Have an amazing Sunday!

Equipment needed: 1. Padded mat. Today is a flow day!

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Hips & Shoulders -Recovery: March 20

Today we are switching it up a little bit. Today’s routine is a “gentle”, recovery routine. Recovery routines are less intense than our typical routines. I’m going to keep it short and sweet. Let me know what you thought of today’s routine. You can message us on Facebook or Instagram, send us a message using the chat widget in the bottom corner of the screen or email me directly at grayson@movementvault.com. Have fun!

Equipment Needed: 1. Foam Roller. 2. Padded Mat. Today we are working on flexibility, mobility, and stability of your hips and shoulders.

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Shoulders & Upper Back: March 19

Every area of your body is connected. When one joint doesn’t move like it should move, another joint will have to compensate for the joint that is not doing it’s job. This would be be like your co-worker deciding that they are only going to do 60% of their work from here on out. Your boss then tells you to take over the other 40% of your co-workers job plus 100% of the duties of your job. You’re awesome, just like the human body, so you will be able to take on this 140% for a period of time. But then after a while you will start to get fatigued, and become less productive to the point that you will not be able to perform your job, let alone the other 40% of your co-workers job. This is what plays out in your body when one of your joints doesn’t have the mobility needed to do it’s job. There is a bright side however, which is your joints can go to training and get back to performing 100% of their job! That training is Movement Vault.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

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Flow: March 18

Is it Thursday already? Wow, this week is cruising by! Either way, the weekend is near and we have a mobility packed flow routine for you. Give yourself a huge high five after your complete today’s routine as you deserve it. Unfortunately there are a lot of people out there that wonder why they “magically” get injured or suddenly have painful knees, yet they have not spent any time caring for their muscles, fascia, ligaments, and joints. What would happen to their car is they didn’t change their oil for 10 years. Yikes! Have fun!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Ankles & Hips: March 17

This is the experiment: Find a person that doesn’t want to feel and move better, have less pain, and perform better. I know it will be difficult to find, but I am sure that this person is out there somewhere. We will then have them perform a Movement Vault routine everyday for a week and then see what they say. My bet is they will no longer have the same outlook. Movement Vault = Game Changer and you are doing amazing by changing your game in a positive way. We are talking about the game of life that is. Everyday that you perform your Movement Vault routine, is a day that you are getting better!

Equipment needed: 1. Foam Roller or mobility ball or kettle bell. 2. Kettle bell, piece of furniture, a rig, or something to hold on to if you struggle hanging out in a deep squat. 3. Padded Mat. Today is all about exploring new ankle and hip ranges of motion. We are working on the flexibility, mobility, and stability of your ankles and hips. Today is a great routine to perform before squats and/or lower body days.

We are starting out with a muscle/fascia release for your calf muscles including your gastrocnemius and soleus. We are then working on deep squat exploration. The key is to explore new corners and ranges of motion in your ankles while maximally dorsiflexed. We then have an activation technique for the front of your ankles, quads, and core. Focus on slow and controlled movement. We are finishing up with a very effective end-range stretch activation movement for your hips. Fight for height with this one!

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